CrossFit WOD, March 8, 2022
40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs (OR 10-8-6-4 Strict Pull Ups)
Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope Climbs
TARGET SCORE
Target Time: 6-7 minutes
Time Cap: 9 minute
STIMULUS and GOALS
How to Pace: STEADY. Treat this as a primer for 22.3 in the sense that we want to hit some intensity but not overdo and movements. Find a higher end pace with intensity that you won’t be blown up with after 7-8 minutes.
How it should Feel: MUSCULAR ENDURANCE. The limiting factor (other than rep speed) would likely be chest or quads fatiguing.
Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope Climbs
1 Squat Clean x 5 sets @ 75-85% 1 RM Clean
** Rest as needed between sets*
E4MOM
1000m bike
10 MU (odd ring, even bar)
Deadlifts 3x 2
superset with Bench
Bench Press 3×2
0:00-12:00
25:00-40:00 (Strength Movement and Barbell Prep)
1. Hip Halo Activation
2.2 rounds
200m Row
20 shoulder taps in push up plank
5 lateral box step ups (each side)
1 halfway rope climb
3. Strength Movement Prep – (perform after the metcon)
3 sets:
10 Goblet Hold Cossak Squat (5 each leg)
20 Weighted Russian Twists on GHD
4. Barbell Prep (perform after the metcon)
Burgener Warm Up Clean